Quote (SC_Leader @ Nov 4 2012 09:43pm)

Hey bud, know much about swimming?

Quote (3atsarr0ws @ Nov 6 2012 01:49am)

meal 1
3 eggs
half a cup to 1 cup oatmeal with 1 tbsp cinnamon
meal 2
15 almonds
orange and banana
meal 3
chicken breast
1 sweet potatoe or brown rice
1/2 cup broccoli
1tbsp flaxseeds
meal 4
protein shake
apple
meal 5
chicken breast
spinach salad
1 tbsp olive oil and balsamic vinegar
meal 6
cottage cheese
1 tsp peanut butter

supposed to be for fat loss
weight is 260 pounds

Quote (Jam @ Nov 7 2012 01:36am)

Hello! I was asking myself why do we need a calorie SURPLUS to be able to gain muscle! I thought that if you work out properly and feed your muscle with the right amount of proteins, some healthy fats, enough water, fruits and veggies, you'd be able to put on some good muscle, but people have been telling me I need to eat a good 500+ calories surplus per day.

Thanks in advance!

Quote (technique @ Nov 7 2012 04:17am)

Hi, are you familiar with PN or PNE. What options do i have in case of training? cause according to this http://www.pudendalhope.info/node/31 I don't have that much left to do. Any ideas on this? I need a 5 day program to keep myself active in the gym. Because I will go crazy thnx.

Quote (Ladsy @ Nov 7 2012 12:06pm)

raynor ive noticed you are a keen advocate of Keto,

would you recommend it to anyone?

is it worthwhile doing for short periods of time (talking bout slimming down in weeks) or is it only worthwhile if your persist with it?

would you recommend it for me? being 6'3 212lb currently about ~ 8% bf, goal of maintaining size and trying to get bf even lower


if so, could you link me to a sample keto diet? ty u so sxc

Quote (SC_Leader @ Nov 7 2012 04:52pm)

I ask because I'm wondering how I should start up again after a very long break. I assume its similar to running. Any advice would be awesome

Quote (Idaho @ Nov 7 2012 05:22pm)

whats your opinion on taking protein shakes if you are only running or doing cardio

Quote (Stealth @ Nov 7 2012 07:26pm)

I'm pissed. I hate being stopped by back injury and it happens all the time. I need some advice.
My back is notorious for getting hurt. Whether it's a pinched nerve or a "pop" in my lower back, it seems to happen once a month if I am lifting.
I'm 24 :(  and a hockey player. I need my back.

I just started ramping up my workout after recovering from a pinched nerve followed by a re-pinch of the same nerve (right of spine between shoulder blades) two weeks later.
Trying to do the 5x5 to build some strength.
Today I was squatting and I felt a pop in my lower back which caused my whole left side to give out almost.  Any idea what this  is? Vague explanation but I'm  guessing it's common among inexperienced squatters. I'm icing twenty twenty right now. Immediately there was stiffness and if I stopped moving for a few seconds it  got increasingly stiff.

What measures can I take to prevent this...I was only squatting 155. I'm 5'11" 168. Granted probably incorrectly. I had someone watching me but they're not PT.

I've had extremely bad pinched nerves in my back in the past year over year from picking up my back pack to taking off my shirt.
I've felt this lower back pop four times before.  All instant stiffness and  fairly intense pain.

My mom has had herniated discs from running marathons which she received cortisone injections for and  her dad has a bad back as well

I want to lift weights. I want to lift correctly and I want to build my body. EVEREVERY time  I start to get in to a workout routine my back goes. I'm not lifting much
I'm rambling now but even with standing biceps curls, if I have to slightly break form to really get that last one up, I'm putting my back at risk and I can feel it

I'm on board. How can I prevent herniated discs and cortisone injections
Once the pain subsides can I get back to it?

Thanks for all of your help

Quote (SKCRaynor @ 7 Nov 2012 21:09)

Yes. You MUST have a surplus in order for your body to be perpetually adding to your mass, unless you are a mesomorph, which in that case you can eat RIGHT at where you need and still gain muscle. The 500 calorie surplus is a good rule of thumb with people who tend to gain fat on bulking. If you are a hardgainer, a 1,000-1,500 cal surplus is more like it.